Freestyle weight workouts???

briee

Cathlete
I am interested in knowing who out there does freestyle weight workouts, what your weeks look like, workouts, etc.

Lauramax...I know you do Cathe cardio, but could you post what you do on your weight days, your splits, etc. (or a link if you've posted this before).

AJ...I still have your workout from years ago. Have you changed anything? Modified, perfected, etc?

I'd also like to know your thoughts regarding how many times per week you work a body part.

I'm struggling with sticking to a rotation based on DVD's and would like to go back to my own weight workouts for a while...see if it helps. (Can't wait for Cathe's new ones to come out though)

My goals (as usual) are muscle building (still workin on those shoulders). I've worked out consistently for almost 5 years and I seem to have hit a slump that has stuck for some time now - how do you longtermers push through this?

Thanks so much, I'd love to hear anyones thoughts.

Briee
 
Briee, I can't remember how long ago I wrote you about "The Vein Maker", but here is what I do on Sundays (really, Sundays are my only meaningful weightlifting day; every now and then I'm able to squirt in a lighter upper body set during the work week, and about every fourth Monday I do a land cardio/leg-circuit workout a la Cathe):

10 minutes of barbell / weight vest squat / plie squat / lunge sets with a combined weight load of 83 lbs

2 sets of 16 reps each HFL decline hamstring bridges with one foot on a chair seat and 10.5-lb ankle weight, 30-lb dumbbell across hips

Upper body:

40-50 push-ups feet on a 6" platform
16 traditional pec flyes 25-lb dumbbells
16 bench presses 57.5-lb barbell
20-25 push-ups feet on an 8" platform

16 supine triceps presses palms in, 25-lb dumbbells
16 supine skullcrushers, 50-lb barbell
32+24 triceps dips, heels on 8" platfom, 50-lb barbell across hips
20 (each arm) standing bentover triceps extensions, 10 straight and 10 turning palm up at the end

16 supine pullovers (long arm), 25-lb dumbbells
16 standing bentover long-arm presses back turning palms up at the end, 25-lb dumbbells
16 standing bentover barbell rows palms down, 57.5-lb barbell
16 standing bentover barbell rows palms up, 57.5-lb barbell
16 (each arm) one-arm bentover rows arm adducted, 40-lb dumbbell
16 (each arm) one-arm bentover rows arm abducted, 35-lb dumbbell

16 seated rear delt flyes palms facing back, 25-lb dumbbells
16 seated rear delt flyes palms facing each other, 25-lb'ers
20 long-arm lateral delt raises, 25-lb'ers
20 seated long-arm anterior delt raises, 25-lb'ers
16 + 12 seated overhead presses (palms out), 25-lbers

10 + 10 biceps curls, traditional and alternating hammer curls
8 + 8 biceps curls, traditional and alternating hammer curls
7 + 7 biceps curls, traditional and alternating hammer curls
25-lb'ers for all of the above

16 (each arm) seated isolation curls, 27-lb combined weightload (25-lb dumbbell and 2-lb handweight).

That's it. The endurance work I get during my aqua classes and solo aquatic workout sessions.

A-Jock
 
Thank you so much AJ. So honestly you lift heavy one day a week? Do you ever split this up? This is helpful because I'm always thinkin that I need to get several weight days in (maybe more than I really need). I've been suspecting that I could get a lot more done by lifting heavy at my own speed. I've lacked motivation lately - any ideas on how to stay focused?

How would you rate your water workouts as far as resistance workouts? Would they qualify as possible weight resistant workouts throughout the week? I'm trying hard to think of a completely new style as I'm so burned out with DVD's right now. I appreciate all your help!!

ALSO....can you expound on your HFL decline hamstring bridges? Are these where you are lying on your back with one leg on the chair and one straight up in the air?

25# rear delt flies - amazing. I had to drop my weights to concentrate on my shoulders (squeeze them through each rep) as I was developing my traps and my shoulders were remaining whimpy. Rear delt flies are my toughest exercise - still hate them!!

Thank you so much!!

Briee
 
Briee,

I am 46, soon to be 47 and I don't put alot of effert into excercise anymore, I do exercise, but not like I used 2, cause I don't have 2 now to keep my weight.
I am 5'2" and weight anywhere between 99 lbs and 102 lbs...
I know not fair, I do tend to watch what I eat at least 3 days a week, then the rest of the week, I do watch what I eat but not like I used 2.
Sometimes I get into a routine so to speak. Freestyle is the best though........
Maybe Carole will chime in..

Rhonda:7
 
Hi, Briee! Answering in the order asked:

1: No, I never split the weight set up. The most I might ever split is to do lower body only (alternating Monday nights; I teach aqua every other Monday and do Cathe cardio, lighter leg work and abs on the non-teaching Mondays). One thing I absolutely hate doing is split-set training for the upper body, which is probably a shame because Cathe has so many good split-set series (I do have the Gym Styles and the Pyramids).

In answer to your next question, I do think that going freestyle for awhile, designing a set with your favorite lifts for each body part and doing them in perfect silence at your own speed, would be a great motivator AND a focus-forger. My weightlifting sets become a form of meditation for me, if you want the truth, and I don't like any outside noise.

2: Water, IF you know how to work it (with proper limb, hand and foot form; with proper apparel and equipment such as aqua athletic shoes and resistance mitts/gloves, and hand buoys) is a great cardiovascular and muscle ENDURANCE workout. Strength, not so much, because the resistive quality of the water is much more finite than weights. Anyone who says that you can build true strength and muscle mass in the water either #1 doesn't lift, #2 doesn't do aqua or #3 doesn't do either.

3: HFL Decline Hamstring Bridges: I know Cathe does this drill in several of her leg workouts but names it something different. Slap on ankle weights, and lay on your back in front of a sturdy chair. Place the heel of one foot on the seat of the chair, and extend the other foot / leg perpendicular to the floor and your body. Press the hips up through the heel of the foot that's on the chair seat, and slowly lower back down. Repeat for as many reps as desired, then switch to the other leg. Angle the non-working leg to 45% of flexion for added workload if desired (note: this position can really add a lot of mass to the hip flexors and quads.) Place a weight plate or dumbbell across the pelvis for added resistance. Cathe does these on a stability ball in one workout, and with a band in another. I'm sure you've seen 'em.

HTH -

A-Jock
 
Thank you for taking the time to answer so thoroughly Ajock. I'm printing everything out and it's going on "the wall" along with all your other info. I can truly say that my experience with working out has been largely influenced by Cathe, of course, but probably secondly by your influence. You're a great motivator and role model for us "bicep veined" wannabe's. Thanks for your input.:)

Briee
 

Our Newsletter

Get awesome content delivered straight to your inbox.

Top